How to do cycling aerobic exercise?

Nowadays, many people prefer to achieve the purpose of fitness through sports. Among them, cycling for aerobic exercise is a very popular form of exercise. Many people will ride a bicycle for aerobic exercise together. This form of exercise can not only exercise the body, but the key is that it can also enjoy the beautiful scenery along the way. However, there are some things to pay attention to when riding a bicycle for aerobic exercise. Let’s learn about it together!

Compared with other sports such as jogging, cycling causes less impact on the lower limbs. However, many people complain of knee pain after riding a bike. This is because the legs perform repeated circular motions during pedaling, which can easily cause excessive burden on the knee joint and lead to patellar strain. Therefore, people who already have bone and joint diseases such as knee arthritis and patellar strain are advised to shorten their riding distance, especially to avoid too many hilly sections. If you do not pay attention to safety during exercise and fall, it is very easy to cause fractures, sprains, contusions, head injuries, etc. It is recommended to choose a suitable section of road and stretch the joints and muscles before exercise, especially in cold weather, when the muscles will be stiffer, so be sure to spend more time warming up. If you feel unwell during exercise, do not force yourself to continue. In addition, there are "four things to pay attention to" when riding.

First of all, you need to manage the time well, which should generally be controlled within about 1 hour. A study by University College London found that riding a bicycle for too long will increase the risk of prostate cancer in men, which may be due to the long-term high pressure on the prostate. The vehicle speed can be adjusted according to personal physical condition. Generally, a speed below 15 km/h is considered moderate-intensity exercise, suitable for people with average cardiopulmonary function. A speed exceeding 16 km/h is considered high-intensity exercise, suitable for fitness enthusiasts with good cardiopulmonary function. It is best to control the intensity of cycling according to your heart rate. Young people can maintain it at 140-150 beats/minute, those aged 30-40 should maintain it at 130-140 beats/minute, and those aged 40 and above should maintain it at 120-130 beats/minute. You should stop when you feel a little tired and a little breathless.

Secondly, adjust the handlebars and seat height, and pay attention to maintaining the correct posture. The height of the seat should be such that the heels can step on the pedals and the legs can just be stretched out. This ensures that the knees are not excessively bent or toes are not pressed on tiptoe when riding, and is conducive to exerting force. When riding a bike, extend your head slightly forward, look forward, lean your upper body forward moderately, bend your torso upward, hold the handlebars with both hands with moderate force, bend your arms naturally to support your upper body, and sit firmly on the center of the seat with your buttocks. It should be noted that you should not ride in a single posture for too long to avoid physical fatigue.

Again, when stepping on the footboard, your feet should be in the correct position, the force should be even, and you should pay attention to maintaining a certain rhythm, otherwise your ankle and knee joints will become fatigued.

Finally, due to the severe environmental pollution in urban areas, car exhaust and dust can cause great harm to people who are exercising. Therefore, it is recommended to avoid severely polluted weather when cycling. If there is haze, even if you wear protective equipment such as masks and bandanas, the effect will not be satisfactory, so cycling is not recommended. People who want to exercise by cycling should try to choose places with few people, good road conditions and good air. In addition, people with severe heart disease, high blood pressure, epilepsy, as well as pregnant women and women during their menstrual period are not suitable for cycling.

When cycling, you must pay attention to safety, control the amount of cycling exercise, and not ride too fast. You must adjust the handlebars and seat height and maintain the correct cycling posture. In addition, it is best not to ride a bike in bad weather, especially when there is haze, as it can cause serious harm to the human body.